The serious powerlifter. You’ve been training for years and show no signs in stopping.
You plan your training program weeks and months in advance. You’ve also kept training logs and want to track and analyze multiple past training cycles. You have lofty goals and need every competitive advantage to continue getting stronger.
The intermediate powerlifter. You’ve competed a few times, seen good progress, but want to take your training to the next level by understanding the finer points of programming. Maybe you aren’t seeing progress as fast anymore, or have reached a plateau, and you know tracking and analyzing your training metrics will provide insight on what’s working and what’s not.
The novice powerlifter. You’ve just started your career in the sport and want to structure your training more effectively. You’ve either thought about competing or have competed previously, but you want to get stronger and see how far you can take your abilities. You know training is supposed to be detailed and specific, and want to use the same tools as top-level powerlifters to achieve those results.
I have a classical Western approach to volume and intensity as it relates to my macro cycle. Ideally I like to program on 12 week blocks - I have found that to be optimal from both a preparation and peaking aspect. The first 6 weeks I focus more heavily on volume, and the last 6 weeks approaching the meet I focus on intensity. As the volume drops, intensity should increase. I believe a massive volume drop (50% or more) should be achieved in the last two weeks to taper appropriately.
World Champion, Biggest Squat, Bench, and Total in IPF History
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